MANILA, Philippines – You know exercise is good for you, but how can you do it in the middle of the scorching summer heat?

If you are used to working out, sticking to it is all the more important as your body can easily lose the benefits if you stop for 4 to 6 weeks.

Here are some tips to stay fit, while staying cool amid the heat:

1. Exercise during the cooler parts of the day

Go with the flow, as the saying goes. Don’t fight the heat; exercise during the cooler parts of the day, especially if you are a fan of the outdoors. Exercising from 11am to 3pm outside is a no-no, when sunlight is at its harshest.

You may also have to modify your exercise schedule. Sunrises are earlier and sunsets are usually later during summer. So, if you used to start jogging at 6am, you may have to start a little after 5am during summer.

If it’s hot outdoors and you still want to exercise outside, stay in the shade as much as possible. If you must exercise under direct sunlight, don’t forget to wear sunscreen.

2. Take a cold shower before exercising

This especially applies to outdoor workouts. The water will help your body cool down and it will take longer for your body to heat up while you exercise.

3. Exercise indoors

If you have been on the fence for a long time, maybe it’s time to sign up for a membership in that gym — with air conditioning. Seeing other people work out in the gym can also help motivate you. You can even sign up for classes!

If you are reluctant to part with your cash, exercising in a well-ventilated room or your own air-conditioned room is good enough.

4. Wear light, loose clothing

Wear clothes with fabric that help your skin breathe, like cotton. Wear comfortable clothes, but not ones that are too loose. Running with shorts that are too loose, for example, combined with your summer sweat, means more possibility of chafing.

Dark colors absorb heat more than light colors so wear light-colored clothes.

5. Get wet

What better way to beat the heat and have fun at the same time than to do water exercises? You can choose not just to swim in your community pool, but on the beach. You can even snorkel — you not only get to work out, you also get to watch a colorful underwater show.

6. Hydrate, hydrate, hydrate

This can’t be stressed enough, especially during the summer months when dehydration is more likely. Dehydration can also contribute to muscle cramping, so remember to drink water before, during, and after your workout.

You may also put some sea salt in your water to help you recover lost minerals and electrolytes. Coconut water is also a great option for re-hydration.

Even if you’re exercising in water, don’t forget to hydrate, too. You still sweat — you just don’t notice it as much.

7. Don’t push yourself too hard

This applies to those who are used to exercising and are keen on improving their personal best regularly. During summer, though, your body’s core temperature rises more quickly when you work out. Don’t over-exert yourself as you may be headed for heat stress or exhaustion.

8. Be alert for symptoms of heat exhaustion

Common heat exhaustion symptoms are headache, dizziness, heavy sweating, muscle cramps, fast, shallow breathing, skin colder than usual to the point of chills, and weak pulse.

When you start experiencing any of these symptoms, stop. Rest and allow your body to cool down. It is also a good time to re-hydrate.

Here are some more recommended exercises and sports for the summer: 

– Rappler.com 

Claire Madarang is a writer, traveler, and seeker. Her wanderlust takes her on adventures like backpacking for 7 weeks straight. Her seeking leads her to different wellness practices like meditation and healthy (mostly vegetarian) eating. Follow her adventures, tips, and epiphanies at her blog, Traveling Light.